Conditioning:
“.357 Magnum”
7:00 AMRAP of:
5 Handstand Push-ups
10 Box Overs (24/20″)
10 Kettlebell Swings (70/45)
5 Squat Cleans (155/103)
…Rest 7 minutes
Perform for time, with a 5:00 cap:
50 Double Unders
40 Slammers (12/8) @ 2m
30 Weighted Walking Lunges (35/25)
20 Pull-ups
10 Ring Dips
…Rest 5 minutes
3:00 AMRAP of:
1 Snatch (135/93)*
3 Bar-Over-Burpees
*Each round add 1 snatch. Burpees stay the same through each round
For Score
Compare to Wednesday, 30 December 2015
Mobility:
Olympic Wall Squat – 2:00
Banded Overhead Distraction – 1:30/side
Couch Stretch – 1:30/side
Post scores, time, and experiences to comments
Part 1: 110 reps, 73# bar, 30# KB, mod HSPU, box step overs
Part 2: 132 reps, single unders, bodyweight lunges, banded PLU
Part 3: got 1 snatch into 6th round (I liked this one!)
Great class! Thx for Coaching Jana girl!!
63# bar on snatches
Most welcome! Good to see you!
Didn’t pay attention to reps. Mods due to bum ankle. Kinda had an attitude. I was
Happy to see my peeps but not happy to WOD
Good to see you too Jamie!! I bet your ankle will heal fast.
Skipped the WOD today and ran the Race for the Cure. Wasn’t my best time but the goal was to run the whole thing and not walk, so that’s a win.
Way to go mama!
Strong work girl!!
You looked like you were running strong! Proud of you for getting out there and “running for two!”
Nice Courtnie; I know how much you do not like running!
3Rds +18reps rx
4:46rx
3rds plus 3 reps rx
That was a fun one!
Thank you D-Dizzle for watching the clock!
Race for the Cure this morning in 23:13. About 30 seconds slower than last year but I stopped to help a kid with his timing tag for about 15 seconds 🙂 2nd in my age group. Always fun for a good cause!
T
CWOD 1
3 Rds + 8 reps RX
CWOD 2
Cap – (completed 4 Ring Dips) RX
CWOD 3
Push/Pull Sled Work at Vertical